Vdot Calculator

Reviewed by: David Chen, Exercise Physiologist (EP). Expert in performance metrics and training zone calculations.

The VDOT Calculator estimates your current fitness level based on a recent race performance, providing a score that correlates to your maximum oxygen consumption ($\text{VO}_2\max$). Use this score to determine optimal training paces for all workout types (e.g., Easy, Marathon, Threshold, Interval, Repetition).

Race Distance

Race Time (H:MM:SS)

Your Calculated VDOT Score:

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VDOT Calculator Formula

The VDOT score is a measure of running potential, derived from the $\text{VO}_2$ max concept. The calculation involves finding the velocity (V) from your race performance and applying a utilization factor (P) based on the race duration (T).


                    1. Total Race Time: T_sec = (H * 3600) + (M * 60) + S
                    

                    2. Velocity: V (m/min) = (Distance_m) / (T_sec / 60)
                    

                    3. Fractional Utilization Factor: P(T) is determined by the duration T.
                    

                    4. VDOT Score $\approx \text{Constant} \times \frac{V}{\text{Oxygen Cost}} \times P(T)$

Formula Sources: The VDOT concept is based on the research of Jack Daniels, Ph.D. Jack Daniels’ Running Formula | Run SMART Project.

Variables

The calculator requires two primary inputs from your recent best race:

Race Distance: The length of the race you completed, specified in either miles or kilometers.
Race Time (H:MM:SS): The total time elapsed from start to finish (Hours, Minutes, Seconds).

What is VDOT?

VDOT is a training metric developed by Dr. Jack Daniels, a world-renowned running coach and exercise physiologist. It is essentially a score that represents your current running fitness level, similar to a measured $\text{VO}_2\max$ value, but derived from actual race performance instead of laboratory testing. A higher VDOT score indicates a greater capacity for running performance.

Unlike $\text{VO}_2\max$, which is a measure of pure physiological capacity, VDOT incorporates the component of running economy. This makes VDOT a highly practical tool for runners, as it translates directly into predicted finish times for other race distances and, crucially, establishes scientifically sound training pace zones (e.g., Easy, Marathon, Threshold, Interval, Repetition) tailored specifically to your current fitness level.

How to Calculate VDOT (Example)

Using the VDOT calculator is straightforward. Here is an example using a 10-mile race result:

Input Distance: Enter ’10’ in the distance field and select ‘Miles (mi)’ as the unit.
Input Time: If the runner finished in 1 hour, 10 minutes, and 30 seconds, input ‘1’ for Hours, ’10’ for Minutes, and ’30’ for Seconds.
Press Calculate: Click the “Calculate VDOT” button.
Result: The calculator will output a VDOT score (e.g., VDOT 50.5).
Apply: This VDOT score is now used to look up training paces for all workouts (e.g., a Threshold pace of 7:00/mile).

Frequently Asked Questions (FAQ)

How often should I recalculate my VDOT score?: It is recommended to recalculate your VDOT score after a major race or key time trial, or every 4–6 weeks during a structured training cycle, to ensure your training paces reflect your improving fitness.
Is VDOT the same as $\text{VO}_2\max$?: No. While VDOT is derived from the $\text{VO}_2\max$ concept, it is a practical score derived from race performance, incorporating both physiological capacity and running economy. $\text{VO}_2\max$ is a clinical measure of maximum oxygen uptake.
What is a good VDOT score?: VDOT is relative to the runner. Scores above 50 are generally considered high for recreational runners, while elite runners often achieve scores in the 70s or 80s. The goal is to improve your *own* VDOT score over time.
Can I use a treadmill time to calculate VDOT?: It is better to use an outdoor race or time trial for the most accurate score, as treadmill running can affect running economy. If you must use a treadmill, ensure the incline is set to 1.0% to simulate outdoor air resistance.

VDOT Calculator